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Luke Humphrey Running

Luke Humphrey Running

By: Luke Humphrey Running
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 Hansons Marathon Method / Personal Coaching / Training Plans / Boston Qualifying Plans / Hanson's Marathon Method Hygiene & Healthy Living
Episodes
  • Unlocking Marathon Success: Insights from Recent Research on Performance Characteristics

    Unlocking Marathon Success: Insights from Recent Research on Performance Characteristics
    Dec 4 2025
    Introduction:In the world of marathon running, performance can often feel elusive. However, recent research sheds light on the training habits of high-performing marathoners, offering insights that could help runners of all levels enhance their performance. This blog post will explore key findings from a study of Boston Marathon participants, providing actionable strategies for runners aiming to improve their race times. Main Content:Section 1: Overview of the StudyThe study analyzed the performance characteristics of 917 participants from the Boston Marathon, an event known for its competitive field. With a balanced distribution of 45% males and 55% females, these runners averaged nine years of training and had completed 16 marathons each. What set this study apart was its innovative approach: it focused on training data gathered before the marathon, minimizing biases typical in retrospective studies. Section 2: Key Findings on Training Volume and FrequencyThe researchers examined various factors influencing performance, including weekly running hours, total runs, and hard training sessions. They found that 50% of the variance in race times could be attributed to training consistency during the 12 to 4 months leading up to the marathon. Specifically, those who trained consistently for at least 10 hours a week experienced better outcomes. Luke emphasized that this training should encompass not just running but also strength and conditioning activities. Section 3: The Surprising Impact of Reduced Training FrequencyInterestingly, the study revealed that a decrease in training frequency in the final four months led to faster race performances for some runners. This finding sparked debate, as it challenges conventional wisdom that advocates for sustained training leading up to a marathon. Luke expressed skepticism about this conclusion, suggesting that performance is more closely linked to building a strong training base well in advance of race day. He noted that a higher baseline of weekly mileage allows runners to peak effectively when it matters most. Section 4: The Importance of Baseline VolumeLuke explained the significance of establishing a solid baseline volume in training. For instance, if a runner can comfortably run 20 miles a week, increasing that to 30 miles provides a stronger foundation for peak performance during a marathon segment. This principle holds true for all runners: a higher baseline allows for a greater peak performance. Section 5: The Role of Cross-TrainingCross-training emerged as another critical topic in the study. Luke highlighted the need for clearer distinctions between different types of cross-training activities, such as cardio and strength training. While both contribute to overall fitness, they do so through different mechanisms. For example, swapping a running session for cycling can maintain aerobic fitness without necessarily reducing overall training intensity. Conclusion: Key TakeawaysThe research on marathon performance provides valuable insights for runners looking to improve their race times. Consistent training over a longer duration appears to be crucial, with a baseline of around 10 hours per week being optimal. However, the surprising finding that reduced frequency in the final months can lead to faster times invites further exploration. Runners should focus on building a strong base well before race day and consider how cross-training can fit into their overall training strategy.
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    21 mins
  • Unlocking Your Running Potential: The Importance of Building Volume Wisely

    Unlocking Your Running Potential: The Importance of Building Volume Wisely
    Nov 24 2025
    Introduction: In the world of running, it’s easy to assume that increasing mileage is the key to improving performance. However, as Luke Humphrey discusses in a recent episode of the Luke Humphrey Running Podcast, there’s more to the story than just logging more miles. This blog post explores the nuances of increasing running volume, emphasizing the importance of a solid foundation before taking the leap. Section 1: Understanding Volume in RunningLuke begins by addressing a common misconception among runners: that simply running more miles will lead to better performance. He shares the story of a runner who made a significant improvement, going from completing marathons in five hours to achieving a time of around 3:30. This impressive progress raises the question of whether the runner should immediately increase their weekly mileage to continue improving. Section 2: The Case for CautionWhile it may seem logical to increase volume, Luke cautions against rushing into higher mileage. He emphasizes the importance of maximizing benefits from the current training level. For instance, if a runner is currently running 50 miles a week and still seeing improvements, it might be wise to explore other areas of training before jumping to 60 miles. This could include focusing on strength training, mobility work, or flexibility routines. Luke notes, "Are we doing the strength training? Are we doing mobility?" These elements are critical for building a strong foundation that can handle increased volume. Section 3: The Long-Term PerspectiveOne of the key insights from Luke's discussion is the need for a long-term view of running progress. He reflects on his own journey, noting that it took him over a decade of consistent training to qualify for the Olympic Trials. For many runners, especially those in their 30s or older, making substantial jumps in training requires patience and a focus on gradual improvement. Luke highlights that rushing through training levels can lead to injuries and setbacks, ultimately prolonging the time it takes to reach goals. Section 4: Baseline vs. Peak VolumeLuke introduces the concept of baseline volume, which is the weekly mileage a runner can sustain without injury, and peak volume, the highest mileage a runner can handle for a short period. He explains that increasing baseline volume should be a priority for long-term success. By gradually building to a sustainable weekly mileage, runners can position themselves for future training cycles and race preparations. He encourages runners to find their sweet spot, stating that if they can comfortably run 30-35 miles a week, they are just a few weeks away from being race-ready. Conclusion: Key Takeaways for RunnersIncreasing running volume is not as simple as it seems. As Luke Humphrey highlights in this podcast episode, it’s essential to build a strong foundation, incorporate strength training, and maintain a long-term perspective on training. Runners should focus on gradually increasing their baseline volume while ensuring their bodies are prepared to handle the added stress of higher mileage. By adopting this approach, runners can achieve sustainable progress and reach their potential without unnecessary injuries. Support our work: buymeacoffee.com/LHRunning LHR Community: https://lukehumphreyrunning.com/community/Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunning Training Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
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    29 mins
  • Mastering Your Training Schedule: A Guide to Effective Planning

    Mastering Your Training Schedule: A Guide to Effective Planning
    Nov 17 2025
    In the world of running, setting goals is just the beginning. The real challenge lies in crafting a training schedule that aligns with those goals. In this lesson, we delve into the art of blocking out your schedule to ensure you're not just running, but running smart. Understanding the Importance of Recovery: Recovery is non-negotiable. After a big race, jumping straight into another intense training block without adequate recovery can be detrimental. Whether you've just completed a marathon or a 5K, understanding the nuances of recovery is crucial. For instance, transitioning from a 5K to a half marathon might not require full recovery, but some downtime is essential. Crafting a Race-Specific Training Block: For those aiming for half marathons or marathons, dedicating 8 to 10 weeks to race-specific training is vital. This period should include a taper phase, allowing your body to adjust and prepare for peak performance. If your schedule is tight, reassess your goals to ensure they align with your available training time. Balancing Life and Training: Life doesn't pause for training. Whether it's work, vacations, or holidays, these factors can disrupt your schedule. Planning around these events is key. For instance, avoid scheduling ski vacations during peak training weeks, as they can hinder your progress. Adapting to Time Constraints: Not everyone has the luxury of a full training cycle. If you're short on time, focus on the last 6 to 8 weeks of race-specific work. This period is crucial for building the necessary endurance and strength for your race. Effective training is about bridging the gap between recovery and peak performance. By understanding your body's needs and planning accordingly, you can achieve your running goals without compromising your health. Remember, it's better to start slow and build up than to risk injury by pushing too hard too soon. Subscribe now to stay updated with more insights and tips on optimizing your training schedule. Support our work: buymeacoffee.com/LHRunning LHR Community: https://lukehumphreyrunning.com/community/ Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunning Training Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
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    23 mins
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